First ever diet (draft). Need advice

[amck25]

Up until i moved a couple of months ago i was regularly going to the gym, but now that ive moved i cant afford it just yet,so thought i might get my diet sorted out finally!. want to lose some stomach fat like every other person, and basically lower my bf%. (also still going to do my best with a little weight training at home)

.Im 20

.6ft 1, 86kgs ish

.and guessing my bf% is around 14

So this is the first time ive ever even tried to write up so i know its not very detailed or even very good as im still researching foods and stuff.

BREAKFAST: Eggs(4 whites and 2 regular) or Oats with a banana.

SNACK 1: Apple(s)

LUNCH: Pasta or Salmon with Broccoli

SNACK 2: Whey Protein Shake and Apple

DINNER: Chicken or Fish or Lean Beef (whatevers cheapest) with brown rice and veges

PRE BED: Handful of Almonds.

Does that seem like a good start for a beginners diet to try drop the ol bf%?

[holdenman]

How long is a piece of string? You're gonna have to give more detail. Does eggs mean 2 or 12? How much chicken is chicken?

[amck25]

How long is a piece of string? You're gonna have to give more detail. Does eggs mean 2 or 12? How much chicken is chicken?

Like i said its really basic.I posted this to hopefully get some advice on size of portions (eg chicken).

but i was thinking like 4 egg whites and 2 full eggs for breakfast?

But yeah i dont know to much about what sort of size i should look at for the meat.

[Phedder]

High protein is essential when dropping bodyfat to help increase your chances of holding onto more muscle. With that said, if you have oats instead of eggs for breakfast, add a scoop of whey to it. With lunch where you say pasta or salmon (canned I'm assuming) if you just have pasta you're missing out on the protein, so combine the salmon and pasta, or just skip the pasta all together and have the salmon plus all the broccoli you need to be full. Pre-bed you could have some cottage cheese as well as your almonds, slow digesting protein plus the fats from the almonds should keep you going through the night. For dinner you'd probably want 200-300g uncooked weight of meat, I'd be inclined to limit the rice with dinner but have as much veges as you like to be full, and drizzle some olive oil over to increase your fats a bit, as personally I think they'd be a bit low. You don't really want to be dropping much more than half a kg a week, and anything over 1kg a week is quite likely to include some muscle loss. The first week you may drop a bit more due to water losses etc, but from week 2 onwards .5kg a week would be a safe target. Adjust your intake as needed to increase/decrease your rate of weight loss.

[HumanPerformance]

High protein is essential when dropping bodyfat to help increase your chances of holding onto more muscle. With that said, if you have oats instead of eggs for breakfast, add a scoop of whey to it. With lunch where you say pasta or salmon (canned I'm assuming) if you just have pasta you're missing out on the protein, so combine the salmon and pasta, or just skip the pasta all together and have the salmon plus all the broccoli you need to be full. Pre-bed you could have some cottage cheese as well as your almonds, slow digesting protein plus the fats from the almonds should keep you going through the night. For dinner you'd probably want 200-300g uncooked weight of meat, I'd be inclined to limit the rice with dinner but have as much veges as you like to be full, and drizzle some olive oil over to increase your fats a bit, as personally I think they'd be a bit low. You don't really want to be dropping much more than half a kg a week, and anything over 1kg a week is quite likely to include some muscle loss. The first week you may drop a bit more due to water losses etc, but from week 2 onwards .5kg a week would be a safe target. Adjust your intake as needed to increase/decrease your rate of weight loss.

Good advice as usual there Phedder :nod:

[tomsammce]

pasta is processed shit, eat potatoe, kumara or rice

although pasta seems nutritious when u look at back of packet its stilled a refined and processed food, made from processed flour. alot of people find it hard to digest most pastas as it creates a sticky sludge in ur digestive tract, ther lot better options than pasta for your goals.

this is assuming you are eatign the most common kind of pasta ppl buy. what kind are you having?

[proteineata]

pasta is processed shit, eat potatoe, kumara or rice

although pasta seems nutritious when u look at back of packet its stilled a refined and processed food, made from processed flour. alot of people find it hard to digest most pastas as it creates a sticky sludge in ur digestive tract, ther lot better options than pasta for your goals.

this is assuming you are eatign the most common kind of pasta ppl buy. what kind are you having?

Pasta has taken my physique to the next level. :clap: Though I don't recommend it as a dieting carb.

[Android]

Good on ya for cooking egg-whites in the AM, wish I had the time to do that. Here are some changes I'd make, just trying to think back to when I was 86kg. I've dieted down from 91kg to 85kg once before...4 years ago.

BREAKFAST: Eggs(4 whites and 2 regular) AND Oats with NO banana.

SNACK 1: Apple AND 200gms (cooked weight) Chicken

LUNCH: Sml amount of Pasta AND Salmon with Broccoli

SNACK 2: Apple AND 200gms (cooked weight) Chicken

DINNER: 200gms (cooked weight) Chicken or Fish or Lean Beef (whatevers cheapest) with NO brown rice and lots of veges

SNACK 3: Handful of Almonds.

PRE BED: 185gm Tin of Tuna (in water) OR 200gms (cooked weight) Chicken

You didn't say what you were going to do to drop the bodyfat. Just using food alone won't drop a gm of fat so am assuming you'll do something to achieve that fat loss.

So that being said...200gms of cooked chicken is 35-40gms of protein, little more than the usual 30gm limit people impose on themselves from a study they've never read but only heard of, but if you do engage in cardio to lose bodyfat then a little more than normal is required. If you aren't going to do cardio use just 150gms chicken instead and expect to lose some muscle with your fat loss.

Notice, no carbs after dark and even if you train late just use the PWO shake with Glucose to replenish/ reload your muscles.

I like the use of almonds great snack when hungry for carbs, so is cucumber it's tasty when you're craving and almost calorie-less (100gms cucumber = 4gms carbs)

[amck25]

Good on ya for cooking egg-whites in the AM, wish I had the time to do that. Here are some changes I'd make, just trying to think back to when I was 86kg. I've dieted down from 91kg to 85kg once before...4 years ago.

BREAKFAST: Eggs(4 whites and 2 regular) AND Oats with NO banana.

SNACK 1: Apple AND 200gms (cooked weight) Chicken

LUNCH: Sml amount of Pasta AND Salmon with Broccoli

SNACK 2: Apple AND 200gms (cooked weight) Chicken

DINNER: 200gms (cooked weight) Chicken or Fish or Lean Beef (whatevers cheapest) with NO brown rice and lots of veges

SNACK 3: Handful of Almonds.

PRE BED: 185gm Tin of Tuna (in water) OR 200gms (cooked weight) Chicken

You didn't say what you were going to do to drop the bodyfat. Just using food alone won't drop a gm of fat so am assuming you'll do something to achieve that fat loss.

So that being said...200gms of cooked chicken is 35-40gms of protein, little more than the usual 30gm limit people impose on themselves from a study they've never read but only heard of, but if you do engage in cardio to lose bodyfat then a little more than normal is required. If you aren't going to do cardio use just 150gms chicken instead and expect to lose some muscle with your fat loss.

Notice, no carbs after dark and even if you train late just use the PWO shake with Glucose to replenish/ reload your muscles.

I like the use of almonds great snack when hungry for carbs, so is cucumber it's tasty when you're craving and almost calorie-less (100gms cucumber = 4gms carbs)

damn thats a really good reply,thanks heaps.

bit annoying though cause i cant really afford to have that much chicken haha, cause you have quite a bit of it there.

yeah im running for some cardio and also doing what i can at home, but my dumbells only go up to 10kgs haha so cant really do chest exercises with them.

Gunna look into buying some resistance bands.

pasta is processed shit, eat potatoe, kumara or rice

although pasta seems nutritious when u look at back of packet its stilled a refined and processed food, made from processed flour. alot of people find it hard to digest most pastas as it creates a sticky sludge in ur digestive tract, ther lot better options than pasta for your goals.

this is assuming you are eatign the most common kind of pasta ppl buy. what kind are you having?

yeah its just the average pasta :?

so might have to dump that,but one person says pasta is good and then the next person says its crap..same goes for rice as well? :doh:

[tomsammce]

well rice is better than pasta... for your particular goals if you were going to have rice i would have brown rice or basmati if your like me and dont really like brown rice.

some pasta is good such as cous cous etc which is actually a wheat pasta not a grain

[Android]

well rice is better than pasta... for your particular goals if you were going to have rice i would have brown rice or basmati if your like me and dont really like brown rice.

some pasta is good such as cous cous etc which is actually a wheat pasta not a grain

Yeah good advice Tomsammce, brown rice (not Brown Calrose rice....plain brown rice) is disgusting to eat. Basmati is way easier to stomach